Are you looking for the best sources of fats for a satiating diet plan? Well, you found the right article. We know dietary fat intake is important for hormonal health, satiety, testosterone, and building muscle.
Without sufficient fat intake, you will be miserable on a fitness plan. It’s also important to mention that fat makes your food tasty and delicious.
Generally, your fat intake should be lower than your protein and carbohydrate intake. It is your most calorically dense macro-nutrient. There are 9 calories in a gram of fat, whereas there are 4 calories in a gram of protein and 4 calories in a gram of carbs. For this article, we are going to address the best sources of fat for satiety dieting.
1. Whole Eggs
Wholes eggs deserve to be at the top of this list. Not only are they a great source of dietary fat, but they are one of the few foods that contain all 9 essential amino acids.
At one point there was a phobia surrounding whole eggs because of cholesterol concerns. We have now learned through recent research the dietary cholesterol in eggs is good for us. Eggs don’t have a negative impact on our blood levels of cholesterol.
In addition to its nutrient density, whole eggs are relatively cheap. You can buy a dozen eggs from the grocery store for just a few dollars.
If eggs are not a staple part of your breakfast and you’re having trouble feeling full on lower calories, then make them a staple in your breakfast.
Whole eggs can be used for macro-balanced meal combinations that include:
- Supplemental protein from egg whites
- Whole eggs, egg whites, and oatmeal
- Whole eggs, egg whites, turkey bacon, Ezekiel bread toast, and peanut better
- Whole eggs in a collagen protein pancake recipe
You may be wondering why whole eggs are in an article related to satiating fats sources and not proteins. Yes, whole eggs do contain a good amount of protein, but the dominant macro in whole eggs is fat.
One whole egg contains about 70 calories, 7grams of fat, 5grams of protein, and 0grams of carbohydrates.
If you are interested in foods with the highest volume of protein, refer to this article 11 Best Sources of Protein for Promoting Fat Loss.
2. Extra Virgin Olive Oil
Extra virgin olive oil is incredibly filling. It’s one of the few oils that are good for you. Other oils like canola oil, corn oil, and vegetable oil are chemically processed. Since these oils are processed and deprived of nutrients, they don’t optimally promote satiety.
Extra virgin olive oil is rich in antioxidants and polyphenols. They are also a pure fat source, meaning there are no protein or carbs in olive oil.
A tablespoon of olive oil contains 120 calories, 14grams of fat, 0grams of carbohydrates, and 0grams of protein.
Olive oil may not taste that great on its own, but it can be used as an additive to make other foods tasty and more satiating. It works out perfectly since fat in general makes food taste delicious.
You can use extra virgin olive oil to:
- Cook stove-top steak.
- Enhance the taste of salads.
- Make roasted potato recipes.
- Make a healthy fried chicken recipe.
- Cook ground turkey in
- Cook fish in
If you are on a fat loss plan and you’re looking to optimize for satiety, then extra virgin olive oil should be in your toolbox.
3. Peanut Butter
Peanut butter is another one of those foods that divides people. Some people love peanut butter. Some people can’t stand the taste of it. Regardless of how you personally feel about peanut butter, there is no denying how satiating it is.
Per serving, peanut butter is one of the most filling sources of dietary fat. A serving of peanut butter contains about 200 calories, 16grams of fat, 9grams of carbohydrates, and 6grams of protein.
What can you do with peanut butter?
- You can add peanut butter to your Greek yogurt and collagen protein bowl.
- Peanut butter goes good on Ezekial Bread toast.
- You can make your own healthy peanut butter cookies.
- Chocolate and peanut butter always go well together.
When buying peanut butter, it’s best to buy the natural brands. Other brands will contain too many unhealthy additives. Make sure to read the ingredients before purchasing.
The ingredient listing should be very minimal. Natural peanut butter generally contains salt, oil, and peanuts.
Another great fact about peanut butter is it’s one of those foods that taste good by itself. You can have 2 tablespoons of peanut butter and it’s a satisfying snack on its own.
4. Butter
Butter is a vitamin-rich universally loved health food. Not only is it a very satiating source of fat, but it’s very versatile to cook with. It comes as no surprise what you can do with butter.
It can be used:
- To make mashed potatoes.
- As a topping on a baked potato
- To make your own healthy popcorn
- As a spread on English muffins
- As a topping on a healthy pancake recipe.
Butter is also a pure fat source. There is no protein or carbs in butter. A serving of butter contains roughly 100 calories and 11grams of fat.
Don’t just buy any kind of butter. Invest in high-quality butter such as pasteurized or grass-fed. A really great brand of butter to buy at the grocery store is Kerry Gold, which is a pure Irish butter.
5. Avocado
Avocados are amazing. There are staple in almost any healthy meal, whether its breakfast, lunch, or dinner. Avocados are gluten-free, high in fiber, very satiating, and contain monounsaturated fats. These fats help reduce LDL or bad cholesterol in the body.
Avocados taste delicious on their own or you can use them as an ingredient to make:
- Avocado toast with egg whites, whole eggs, and Ezekial bread
- Avocado-infused smoothies with sweet fruit and milk
- Avocado salad
- Avocado salsa dip with chips
- Your own guacamole recipe
Keep in mind avocados are a high-fat fruit, so they are calorically dense. A medium avocado contains about 240 calories, 22grams of fat, 13grams of carbohydrates, and 3grams of protein.
If you are on a fat loss plan and you’re someone who absolutely loves eating avocados, it’s best to limit consumption to no more than a ½ or a whole medium avocado per day.
Conclusion
Budget a decent number of calories towards fats. The same way you don’t want to be too low in carbs. You also don’t want to be too low in fat. You would run into several issues being too low in fat calories. The food you eat will not taste good. Your hormones would not be functional. Lastly, you won’t feel full on a diet plan.
If you want to know how much fat you need in your diet, check out this article Best Macronutrient Split for Fat Loss and Building Muscle.